Speedwork Tuesdays and a maybe you’ll run a race with me?

Hello, friends! You all know what today is…right? That’s right, it’s Speedwork Tuesday! Tuesday is the day you should commit to doing a little fun running and pushing yourself a little bit more. In order to run faster, you need to make yourself run fast! Plain and simple. How can you improve to the pace you want without a challenge?

Speedwork Tuesdays are perfect for me because I always get myself to the gym (some people prefer the track) the same night that Chris has hockey. The same could also be said for saturday mornings, as I’m trying to get back into the long run routine when Chris has games. You need to make it work for you, so if you have chorus on Tuesdays, then Speedwork Wednesdays it is.

Believe me, I get it about making it all work and fitting it all in. I get up at 5:30, am on the road at 6:30, start work before 7:30, typically put in a 9 hour+ day, have an hour long commute back, and then force myself out the door for a run or to the gym. Some nights I come right back into the loving arms of my computer to do more school work. Its hard! Some of you even have a second job or kids to take care of! If you can only do a 3 mile speedwork run, then 3 miles is better than no miles. Heck, ONE mile is better than no miles. Make it work for you.

As for me, I got to the gym and decided I would put in a good 5 miles of running and about 30 minutes of strength training. Thankfully, the circuit training machines are about 1 step away from the treadmills, making the transition painless.

The workout?
     1 mile at a 7.0 mph pace (around 8:34 a mile)
     400 m at 7.7 mph, 400 m at 7.2 mph
     400 m at 7.8 mph, 400 m at 7.3 mph
     400 m at 7.9 mph, 400 m at 7.4 mph
     1/2 mile at 7.2 mph pace, then back to 1/2 mile at 7.0 mph

*Oh yea, for those of you who don’t know… mph= Miles per hour, m=meter (400 m= 1 lap around track).

WILL YOU RUN A RACE WITH ME?

After having moved out of Southie in August, I’ve officially decided to retire the whole Southie parade scene. I have been partaking in parade day for many years now, but after the shenanigans of last year, I think it might be time to dial it down a notch. This is especially true given that I’ve moved out of the area and finding your way onto and out of the parade route can be a bit of a nightmare. 
(Oh the parade of 2011. And my long hair.)
Instead, I’m going to sign up for this race that occurs on the same day. Its a wonderfully late start of 11 a.m. and you get a snazzy t-shirt that everyone recognizes in the Boston area. After finishing the race you get a medal to hang in your shiny medal case. Medals are probably the only reason I run races. 
And then, then there is the best part. You can still indulge in a bit of St. Patrick’s fun, as there is a great post-race party sponsored by the bars in the Davis Square area (aka, free beer until the kegs get tapped). 
Who’s with me? I’m just sticking a toe in the puddle of adulthood and I’d love to have some friends to run hand in hand with. Maybe it’ll be your first 5k or your 50th, let’s just try it out together!  Register HERE!  Don’t wait. Its sold out every year for the last 8 years!!


Let’s chat:

What’s your favorite spring event to get the racing season started? 

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4 thoughts on “Speedwork Tuesdays and a maybe you’ll run a race with me?

  1. Would love to join you… but I'm over in Africa!

    Speed work Tuesday, almost always, last night we did 2 x 5km hard… Thursday we will do our next speed work session of 15-20 x 400m Mad I tell you!!!

    Enjoy your speed and will watch and see how your 5km goes!

  2. There is a huge St Patty's race in Kansas City it's been going on like 30 years or something. It's a 4 miler and it is a ton of fun. It's in a little fun part of town and all the bars in the area open at like 9 am for runners. I'm sure your race is a blast too!

    And nice speedwork!

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